Train at home

Don’t have enough money to join a gym?Don’t want to get sweaty in front of others? Home training is exactly what you need. You just don’t notice everything around you, but you can use it as equipment for your training.

Why don’t we use stairs as a part of workout?

Every day when we go to work, home, shops, wherever, we try to avoid them and to use elevator instead. We consider stairs as some sort of inconvenience. Of course, you will be tired and sweaty, if you go by stairs on the 10th floor, but let’s have a look at them from another side. Stairs can help you to burn fat and strengthen legs. Stairs are one of the most effective workout tools in existence. So, stop disregarding them.

To help you we made a special home training program. It won’t take so much time to complete this program. What you have to do is to perform as many rounds of both exercises as possible – set seven rounds as an initial long-term goal – with minimal rest, breaking your previous record each week. By increasing or decreasing the number of steps, you will make the exercise easier or harder.

To do thrusters, hold a 25- or 45-pound plate at chest level and sit back, leading with your butt and keeping your knees behind your toes, onto the second or third stair. Once you’ve landed, stand up quickly and, in one motion using momentum generated by your lower body, press the plate overhead. For step-ups, hold the plate in a comfortable position and simply step to the second or third stair, step back down again, then repeat with your opposite leg.

Let’s Start..

Exercise

Sets

Reps

Rest

Weight Plate Thruster

1

10

60 Seconds

Weight Plate Step-Up

1

10 (per leg)

60 Seconds

*Perform as many rounds as possible of both exercises, stopping when you can no longer reach 10 reps of either move.